June 2016: POSTPARTUM PROGRAMMING DAY 12

BIRTHFIT Tribe~ 
This is the last post of our POSTPARTUM PROGRAMMING. Please, communicate with me as to how you are doing. Let’s make sure you are heading in the right direction. We will should the Queen In Training Level 2 ebook for sale by the time you are done with this day, which you could start right away. You could also go back through the last two weeks of this programming and just get better at movement before embarking on level 2. Please let us know if you have any questions at all. This is a long process, but we are happy to help and support you. 

XO. 

LINDSEY 

 

Postpartum Warm-Up.
BELLY BREATHING. We will always start with posture or breathing check-in. Set your timer on your phone for 5 minutes or count to 30 breaths.

Functional Progression Part 2-Modified. Perform 3 x 10 Each Side. 

Bodyweight (Just You) Box Squats. Perform 3 x 20. 

Mobilizing Your Booty. Just watch the video.

[vc_video link=”https://www.youtube.com/watch?v=HKG66gwzVHU”]

 

Conditioning.
This is for quality. Use your breath and go slow with each movement. The dumb bell strict press should be done at a light weight, so that you can do each set unbroken and with beautiful form. For the front rack carry, choose a set of kettle bells, if you have them, between 10-35lbs each. If no KBs, then use an empty barbell.
5 Rounds: 
5 Dumb Bell or Barbell Strict Press
10 Bird Dogs (5 on each side) 
100′ Front Rack Carry. (50 feet out and 50 feet back)

 

 

Accessory. 
Windmill. Perform 3 x 8 each side.

 

Extended Triangle Pose. Spend 30-60s on each side at least twice.

 

 

 

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